As the weather continues to get warmer and the workouts get harder, one of the most important things you can do to stay on top of your game is drink enough water. Here's a great piece on dehydration courtesy of http://hbmag.com/dangers-of-dehydration/
The human body can only exist for 5-7 days without water, thus dehydration must be taken seriously. Just exactly what does dehydration mean? Medically, dehydration is a serious and potentially life-threatening condition in which the body contains an insufficient volume of water for normal functioning. To operate efficiently, most people say the body requires about eight large glasses of water per day, based on an estimate of fluid loss during a normal day. Even more water is needed during hot weather, periods of illness and when exercising. Many people simply do not take in this amount of water, preferring instead to get their intake of liquids through coffee, tea, sodas, beer or wine.
The problem is that most of these drinks have a diuretic effect which forces the body to eliminate more water than it is actually taking in – causing dehydration. In fact, some believe there is an epidemic of chronic dehydration in the US due to our caffeine and alcohol consumption.
Some symptoms of dehydration include:
Feeling dizzy and lightheaded • producing less urine and darker urine • anger, impatience • tiredness • flushed face • irritability • anxiety • depression • snoring • insomnia • short attention spans • cravings for coffee, tea, and alcohol (all diuretics).
The two most common signs of dehydration, a dry/sticky mouth or feeling thirsty – are not actually the first signs. When these 2 symptoms occur you are already dehydrated. In chronic dehydration a person may suffer from problems such as gastritis, heartburn, arthritis, headaches, depression, weight problems and even premature aging.
Dieting can also sap your water reserves. Beware of diets or supplements, including laxatives and diuretics, that emphasize shedding “water weight” as a quick way to lose weight. Losing water weight is not the same thing as losing actual fat. Remember, drinking water does NOT add calories to your diet and is great for your overall wellbeing.
So what can we do to keep healthy and hydrated? Well, the good news is that these conditions may be alleviated or cured simply by drinking more water. People with normal heart and kidney functions should slowly increase their water intake by drinking two glasses of water one-half hour BEFORE each meal. Then two more glasses of water one to two hours AFTER each meal. Drinking water with a meal dilutes your ability to digest your food.
However, don’t overdo your water intake, which can also be dangerous. Rehydration needs to occur over time, not by overloading your system. The essential thing to remember is “little and often.” A small glass every hour throughout the day is far more beneficial enabling you to utilize the fluid appropriately instead of rejecting it through overload.
As an athlete staying hydrated is extremely important and by the time you're at the gym it is already to late! So drink enough water and watch your performance and health improve drastically!
Ryan guarding the fridge full of water!
What did you think I was going to put here?
Posted by Commish
I don't really even know where to begin when it comes to saying goodbye to CrossFit 818, so I guess I'll just start at the beginning.
When Z and I opened CF818 just over 4 years ago, I was fresh out of college, and knew that I loved this whole CrossFit thing to death. Discovering CrossFit had changed my life in an immensely positive way, and I was committed to pursuing that beautiful self knowledge as long as I possibly could.
Coaching followed soon after we opened the gym. I'd studied Psychology and Philosophy in college and was planning on pursuing a doctorate in Philosophy so teaching was in the pipeline. Coaching CrossFit was a chance for me to try to give some of my experience in fitness back to our members.
I learned a lot off the bat. First off, coaching is hard. Developing the knowledge base necessary took a lot of time, as did getting the confidence to communicate what I was learning. Letting my own personality shine through was a whole different beast.
It took me even longer to develop the viewpoint, the context from which all my coaching now comes from. Integrity, kindness, fun. I figured all this out from you, our membership. I learned how to communicate specific to each member's needs, to see potential, and to walk the walk from each of you.
In a massive way, teaching and coaching has been the biggest learning experience of my life. You guys have had a huge effect on who I am and where I'm going, and I can't thank each of you enough for being a piece of my growth and development.
So much fun to not know the future, right?
Posted by Armen.
I am immensely proud of Armen for all of the work he's done here and for positioning himself to follow his dreams and I hope all of you will join me in celebrating him over the next month as he ramps down here and prepares for the next step of his journey. You'll be obviously hearing more from me soon reflecting on Armen's time here and my relationship with him, but I want all of you to know how hard we're working behind the scenes to make sure the transition is smooth and the great service you have come to expect from CrossFit 818 continues uninterrupted! I'm sure some of you have questions and I'd be happy to answer them in person, by phone, or by email, so please don't hesitate to reach out to me!
ELITEEATS IS NOW POWERSUPPLY
I think most of you have had the pleasure of meeting my friend Stefan, who a few years ago combined his robust culinary background as a classically trained chef and his love for fitness to create EliteEats. We have been very happy partners with EliteEats in providing our membership with access to high quality, delicious, paleo-friendly meals delivered right to the gym. Well now EliteEats and Stefan are joining PowerSupply and we'd like to reintroduce you to Stefan and his new team! Check out this welcome post from PowerSupply and come by the gym this (Tuesday) afternoon/evening to meet PowerSupply and taste Stefan's wonderful creations!
Come in and find out!
Posted by Zareh.
On June 1st I'm moving to Austin, Texas.
This is likely a surprise to you and I can imagine it's a little shocking, so I'd like to take a little time in this post to explain why this is happening and hopefully help answer some of the questions you may have.
Many of you know that I have a successful podcast (The Wodcast Podcast). Thanks to that podcast, I've met, interviewed, and hung out with a lot of really rad people. A couple months ago I was approached by a company called FloSports to grow their online fitness channel FloElite. FloElite is essentially a one-stop-shop for live streamed functional fitness competitions and weightlifting events, as well as analysis of athletes, competitions, and events. All that happens in written articles, studio videos, interviews, podcasts, etc. If you geek out over big lifts, crazy fit CrossFitters, and are looking to see, read, listen, and learn more about it all, FloElite is the place to visit.
More accurately, that's what FloElite is going to be. I was sought out by FloSports and have accepted a position as Senior Editor of FloElite in order to make it live up to what I just described because right now it doesn't really have much of that.
My job will require me to fly around the country (and likely around the world) to cover these events, get interviews, produce shows, and create content all revolving around these sports that I love and participate in regularly. So why Austin? FloSports is based in Austin and my job will require me to regularly interact with the other departments in the company, so putting me in the heart of the whole thing will be necessary.
What does this mean at CrossFit 818?
Unfortunately, it means I will no longer be at the gym starting June 1st. Personally this has been an incredibly difficult decision, one that has been stressing me out since I started seriously considering it. I met with everyone in my family, discussed all the possibilities and consequences with Z, made sure the podcast would continue with my presence, and have made a lot of new and exciting plans with Katie to make this happen.
I've accepted the job and I'm not only really excited to see how it goes, but I'm nervous (borderline terrified) of how it's all going to go. This is a huge change for me, not only in where I'm living but in my line of work.
As far as CF818 goes, for now I'm still here. Over the next month I will be removing myself from classes, coaching, and administrative work. For the next couple weeks, not much should change, but starting early to mid May I'll likely be coaching less and less.
Z and I have been working on exactly what the transition will look like, and are still hammering out the last details. Our goal is to limit any negative changes you, our wonderful community, can experience and continue delivering the awesome coaching and programming our gym is known for.
This isn't exactly the best time for me to come up with the words to describe what CrossFit 818 and each of you have meant to me, so I'll leave that for another time. Plus, it'd be funny and weird to have a gnarly emotional "goodbye" post and then still be around for another 6 weeks, right? But rest assured, it'll happen and it'll be glorious.
I definitely didn't answer all of the questions you could have at this point, so please feel free to ask me here, in person, or in email form. I'm still here, I'm still me, and I'm still intensely interested in all of you.
Don't you just love a good surprise?
Posted by Armen.
Today, April 24th, marks the 100th anniversary of the Armenian Genocide. This terrible mark in history took place between 1915 and 1918, and resulted in the unnecessary deaths of nearly 1.5 million Armenian men, women and children. Southern California is melting pot of people from all over the world, and many Armenians have moved to the greater Los Angeles area to seek a better life based on core American tenets that assert every person is entitled to life, liberty and the pursuit of happiness. The Armenian American community has worked hard to not only document their history, but to also become leaders in business, politics, art and sports. Out of respect for the innocent lives that were lost, CrossFit 818 will be closed today. Regularly scheduled classes will resume on Saturday, April 25, at 7:00 AM and 9:30 AM, followed by Wreck Shop at 10:30.
Every Saturday, the gym is open after the regularly scheduled classes. This open gym time is known as "Wreck Shop," and you have the license to do just about anything you want. You can work on getting stronger, you can mobilize, or you can just come hang out and enjoy the camaraderie. Invariably, someone at some point is going to suggest doing something that we don't normally do in class - heavy sled drags or prowler pushes, for example... Just last weekend, Armen was working on overhead stability with a barbell and those piles of chains that you've seen sitting ominously over by the front desk. This is fun stuff because there is no limit to what you can do, and, since there is no time constraint like we have in class, you are free to be creative and try new things! Come on by the Wreck Shop on Saturdays from 10:30 to 12:30ish and check it out!
Arin carrying a sandbag home from Trader Joes!
Posted by Commish
Summer is coming soon and it's time to lock up your nutrition if you really wanna maximize your gains and your summer body.
With that in mind, we're going to have a Nutrition 101 meeting next Tuesday 4/28 after the last class is over at 8:30PM. During this meeting we'll cover specifics on what to eat, how much to eat, and how to shop. If you want to participate, just show up and let's learn something. If you want specific questions answered, keep a log of everything you eat from now until next Tuesday so we can have something to refer to with your questions.
Any questions? Let us know!
Come on in and find out!
Posted by Armen.
How often do you allow yourself to enter the pain cave? You know, that deep dark place where every ounce of your being is screaming at you to stop. Your legs are filled with lactic acid, your arms feel like jelly, you can't breathe, but you keep going and churn out as many reps as you can before the clock stops. It's not something you should do every single time you step foot in the gym, but it should be done every couple of workouts or so. The way we get better is by constantly and consistently pushing our limits. Otherwise, we're "maintaining", which if you've been at 818 long enough, you've heard us all say that you're either getting better, or you're getting worse, there is no such thing as "maintaining." Discomfort is a good thing in your workout. If a workout were comfortable, would we even do it? Probably not since we wouldn't see any results that way. Learning and knowing the difference between pain and discomfort is really important when it comes to the pain cave. Is the pain you're feeling lactic acid build up? Or is there muscular trauma? The difference between the 2 is simple, lactic acid build up gives you a burning sensation throughout the whole muscle, while a muscular trauma is usually a sudden and sharp pain. So if you're only experiencing the burn throughout your whole body, keep going. Don't stop. Don't put the bar down. Your body won't give up unless you allow it to, so push it to the limit as Rick Ross would say. It won't be comfortable, but it'll be worth it.
15.5...the pain cave at it's finest
A. Every 90 seconds for 7 rounds
20 second sprint on rower for meters
B. 4 rounds for reps:
AMRAP 3 minutes:
20 wall balls
3 heavy hang power cleans
rest 1 minute between rounds
Posted by Megan
Happy Monday! Weightlifting is a huge part of CrossFit and boxes nationwide are credited with a newfound interest in this Olympic sport. Check out this short documentary that details the passion and drive behind several accomplished weightlifters from around the globe!
A. Every 2 minutes for 5 Rounds:
1 Push Press + 1 Push Jerk + 1 Split Jerk
*Work up to a heavy set
B. For Time:
Push Press (95/65)
Front Squats (95/65)
*EMOTM 5 Burpees
Posted by Commish
A few weeks ago we wrapped up our awesome Friday Night Lights series and submitted our final scores for the CrossFit Open. We were able to see how we stacked up against each other at the gym, in our region (SoCal, bro!), and worldwide. The next step on the road to the CrossFit Games is Regionals. This stage takes the top 20 male and female competitors, and top 15 teams from each area through three days of challenging workouts. From here, only the top 5 men, women and teams will advance to the Games in July.
The Del Mar Arena has hosted the Southern California Regional since its inception several years ago and will do so again this time around, but with a twist: both the Northern and Southern California Regionals have been consolidated, so you'll get to see twice as many elite athletes and teams in the same place!
The Regional events are a lot of fun to attend and are kind of like a miniature version of the CrossFit Games. If you are interested in attending, you can pick up tickets here. In years past, those of us going have carpooled so leave a note in the comments if you're interested!
TD takes flight!
A. Every 45 seconds for 8 rounds:
1 heavy power clean
*use the same weight across
B. AMRAP 20 minutes:
50 foot sandbag carry
10 sandbag squats
*while one partner works on the sandbag, the other runs a 400
Posted by Commish